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The Art Of Salad Making
Salads have never been more
popular than they are today. This
is because people are more health
and diet conscious. Not only are
salads nutritious and tasty, they
are economical and easy to pre
pare.
One of the best things about sal
ads is that you do not have to be a
culinary genius to build a really
good salad. For that matter, you do
not even have to follow a recipe if
you have a little imagination and a
flair for what things taste delicious
together.
With so many greens available
at most supermarkets, there is an
opportunity to mix new tastes and
textures. Leafy greens are rich in
vitamin A.
Iceberg lettuce is the most com
mon green salad ingredient, but
chickory, spinach, endive, water
cress and romaine all can add
variety, and new tastes to ordinary
salads. When choosing lettuce,
choose a light, loose head; it will
be sweeter and richer in vitamin A
than a heavy, packed one. Also,
regardless of what type of greens
you use, tear the leaves rather than
cut them. Cut greens lose moisture
and will wilt quicker. And, the
moisture lost from greens will di
lute your dressing.
Even though tomatoes cannot
be beat as a colorful and nutritious
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Lancaster Extension
Home Economist
ingredient, think beyond tomatoes
to zucchini, carrots, mushrooms,
radishes, cauliflower, broccoli,
onions, bean sprouts, and almost
any other vegetable which is
available: Vegetables not only
change the flavor of a salad, they
can make a standard salad into a
main part of the meal.
Fresh or canned fruits make de
licious additions to salads. Fruits
add color, crispness and a tartness
as well as vitamins and minerals.
The most common use of fruits
is in a simple mixed fruit salad,
which is a nice accompaniment to
light meals. Another approach to
using fruits in salads is to use the
fruit itself as the container for a
salad; a melon or pineapple for
chicken or tuna salad.
Because you can prepare a
small amount, fruit salads give
you the flexibility to experiment
with lots of different combinations
of fruits with different meats or
vegetables. As you consider
which fruits go with which vege
tables or meats, do not discard
novel mixtures. For example,
strawberries work well in com
bination with a chicken salad and
mandarin oranges with a spinach
salad.
Meats, poultry and seafood are
good main ingredients for salads.
Combined with rice, potatoes or
pasta, they can be utilized in a sal-
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ad after you have served the meat
as a main course the day before.
The best way to top off any sal
ad is to use a salad dressing that
brings out and compliments the
flavors of your salad. Be careful
not to use an oil that will mask the
flavor of your other ingredients.
You can use a specialty oil like
walnut, olive or sesame to impart
a desired flavor; but be sure it is
the flavor that you want
If you use a specialty oil to ob
tain a special flavor, consider mix
ing that oil with a bland-tasting
oil. Your salad will still have the
flavor from the specialty oil, but
you will be able to “stretch” the
more expensive specialty oil.
If you add lemon juice to the
salad dressing, make sure it is
freshly squeezed. Vinegar is often
used instead of lemon juice and
here you have several' different
types to choose from. Use the one
that suits your taste. The standard
ration of vinegar to oil is one to
three. But, if you are using a
strong vinegar, you may want to
use less vinegar and more oil. It is
a good idea to add a few drops of
oil to your greens before you add
the salad dressing. This will coat
the leaves and help the greens
maintain their crispness.
Try one or both of the following
recipes for good eating.
Lemon-Honey Dressing
V* cup oil
2 tablespoons honey
A cup fresh lemon juice
'A teaspoon salt
'/. teaspoon dry mustard
2 teaspoons minced green onion
Combine all ingredients in a
pint jar with a tight fitting lid.
Shake until well mixed. If the hon
ey is at room temperature it will
dissolve faster. Makes one cup
dressing.
Raspberry-Yogurt Dressing
V* cup red-raspberry jelly or
jam, seedless preferred
'/« cup burgundy wine or red
wine vinegar
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Vegetarian Diets
For Children?
DEBRA BRYANT
Wayne Co. Extension Agent
There is a growing number of
Americans who don’t eat meat,
whether because of the expense,
religious reasons, or personal
taste.
Some people consider it wrong
to kill animals to feed humans.
But, the reason most often cited by
vegetarians is health - they feel
that a meatless diet is better for
them, due to the lower fat content
of the diets they consume.
Dietary practices which are dif
ferent from the norm should be
scrutinized very carefully, particu
larly if there are children in the
family.
When evaluating the appropri
ateness of a vegetarian diet for
children, the degree to which ani
mal products have been elimi
nated from the diet must be
considered.
Many families calling them
selves vegetarians eliminate red
meat, but still consume poultry
eggs, fish and milk products. The
lacto-ovo-vegetarian consumes
plant foods along with dairy pro
ducts and eggs, while lacto
vegetarians eliminate eggs. The
pure vegetarian consumes only
plant foods.
Vegetarian diets are healthful
and nutritionally adequate when
appropriately planned. There are
numerous examples of the posi
tive relationship between a veg
etarian diet and reduced risk for
1 cup red raspberry yogurt
1 cup mayonnaise
In small bowl, combine jelly
and wine. Stir to dissolve jelly.
Add yogurt and mayonnaise. Stir
to blend. Makes 2 cups dressing.
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several chronic degenerative dis
eases, such as cancer and coronary
heart disease.
For infants and children, well
planned diets which include milk
products and eggs generally meet
all nutritional requirements for
growth.
Those children fed diets which
exclude animal products can be
healthy, but extreme care must be
taken to ensure adequate nutrient
intake.
Supplements of vitamin D, iron,
and vitamin B-12 at levels suffi
cient to meet the RDA’s (Recom
mended Dietary Allowance) must
be provided.
In addition, careful attention
must be given to energy intake, as
these diets contain high amounts
of fiber. A child will become full
before he has consumed an adequ
ate amount of calories.
When planning a vegetarian
diet for children, include a wide
variety of foods. Fruits, veget
ables, whole grain cereals, nuts,
seeds, legumes, eggs, and dairy
products or soy-fortified substi
tutes should be used. Mixing pro
teins from these foods over the
course of a day appears to satisfy
the body’s need for growth and
maintenance.
For more information, call the
Wayne County Cooperative
Extension at 253-5970 ext 239.
Customize a cheeseburger
with special seasonings. Add
basil, oregano, garlic powder,
onion powder, ground red pepper,
curry or chili powder to ground
beef before grilling; then, top bur
ger with a cheese that comple
ments the seasoning.
tUARTERS